Relaxation while cycling: MYBIKE shows you how to get into the flow
Text: Ronja Mößbauer
Relax while cycling! Relax in the saddle
The bike rolls through green landscapes almost by itself and time flies by. A deep sense of satisfaction flows through our bodies and makes all worries and efforts seem small. Psychologists call this feeling, which most cyclists know well, flow. "In flow, people are fully focused on their activity," explains sports psychologist and anti-stress consultant Dr Sebastian Altfeld. This state usually occurs when an activity is neither too strenuous nor boring - as is the case with relaxed cycling.
The great thing about the feeling of flow: there are no stressful thoughts. "Because we don't think, we can relax," says the sports psychologist. Those who reach this state feel a calming or even meditative effect. Rides in the flow offer wonderful breaks in our hectic times. They help to avoid the negative consequences of stress, which often arise imperceptibly in everyday life and sometimes add up.
Relaxation while cycling - What is stress?
To be precise, stress always arises when the body reacts to some external stimulus. This can be an ice-cold shower or the fact that the train to an important appointment has just pulled out in front of us. This stimulus activates the so-called sympathetic nervous system - a part of our autonomic nervous system that releases stress hormones such as adrenaline, noradrenaline and cortisol.
The consequenceThe heart beats faster, the muscles tense up and concentration and alertness increase. This physical reaction is a legacy from the Stone Age. There it ensured the survival of our ancestors.
Relaxing exercise
"Under stress, the body is in a state of alert," says Dr Altfeld. "The liver detoxifies less, metabolic products such as lactate remain in the body for longer and the muscles become stiff."
Stone Age people reacted to stress with physical activity: flight or fight. Anyone who knows this connection understands why exercise helps us to relax. During the physical activity of cycling, stress hormones are reduced and happiness hormones such as dopamine are released. In addition, the movement of pedalling relaxes the muscles. This is because the increased blood flow flushes substances such as lactate out of the body, which reduces muscle tension.
Flow occurs when an activity is neither too strenuous nor boring! (Dr Sebastian Altfeld, sports psychologist and mental coach)
This physical relaxation through exercise has an effect beyond the moment. Exercise helps to deal with stress in the long term, as the body absorbs oxygen and nutrients better and better and breaks down waste products more quickly. "Cyclists can reduce their stress levels in the long term through regular exercise," says Dr Sebastian Altfeld.
Relaxation while cycling - stress killer bike
Permanently high stress levels weaken the body and favour illness. "Cycling prevents this by relaxing the body and mind. If you regularly take time out, you interrupt the triggers for stress in your everyday life," says the sports psychologist. Short journeys can be easily integrated into everyday life. This also applies to beginners of all ages: after all, cycling requires hardly any stamina and is also easy on the joints.
Personal influences
The better a cyclist can concentrate on what they are doing, the less the effect of worries and negative thoughts and the greater the recovery on tour. "If, on the other hand, you think about the next day's tasks and appointments every time you go uphill, you keep the stress going," warns the expert. Incidentally, the ability to relax can be trained for a lifetime. Meditation techniques, for example, are suitable for this.
What is relaxing and what is stressful also depends on our preferences. Of course, if you don't like sitting on the saddle, you will hardly relax on a ride. Enthusiastic cyclists, on the other hand, benefit in particular. "Such personal preferences arise from physical factors, such as the individual neurological reaction to a situation, and are shaped by learning processes," explains Dr Sebastian Altfeld.
The body reacts to cycling with relaxation - and remembers this effect in the long term for more effective relaxation on further journeys.
Relaxation while cycling - the healing power of the forest!
Why do we feel so good when we are surrounded by trees? The purity and humidity of the air relieve the respiratory tract, and the typical light conditions in the forest convey a sense of security and improve our mood. In addition, Japanese forest researcher Dr Qing Li from the Nippon Medical School in Tokyo discovered that terpenes - aromatic substances emitted by trees - have a stress-reducing effect, among other things. Trees use terpenes to inform each other, for example about pests. The highest concentration of terpenes is found in the forest air in summer - each type of forest creates a specific, health-promoting climate.
5 expert tips for relaxed journeys
1. under trees
Walks in the forest have a particularly relaxing effect. The reason: trees produce stress-reducing substances and release them into the air (see above).
Good to knowThe expectation of a beautiful, already familiar route also promotes flow.
2. moderate load
Choose a route that suits your performance level. Because: If you push yourself too hard on the ride, the effort can easily cause extra stress. In hilly terrain, bikes with a motor are a good solution.
3. correct duration
For the best effect, a bike ride should last at least 30 minutes. Research has shown that the relaxing effect of exercise only sets in after half an hour.
4. appropriate time
Only get on your bike when it suits you at that moment. If you put yourself under pressure with your leisure activity, you will miss the goal of relaxation.
5. good company
If you can relax well in a social context, it is best to undertake the ride together with others. Find a partner or a group in whose company you feel comfortable pedalling.
